CrossFit Marina - Huntington Beach, CA

Monday

 

A nice standard to start the week with.

Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips 

Warm up your hips for this with a little pre-WOD work from K.Star. Keep the screaming to a low volume please.

 

Reminders:
Next week, Form Week, starting on the 6th. You've been awesome with technique lately so this should be fun and there'll be some options to work on.

Also, we'll be at the beach on the 11th for a little wet and sandy. Dry and sandy for most of you. More info on the board. 

See you there! 

 

 

Sunday

Superdoc shoots for some accuracy.

Rest!

Hydrate.

 

Catch up on your reading. Preferably out by a pool.

 

Catch a little pro Bowl maybe (streamed live at 4:00pm local).

Finish up with something like this for dinner. 

 

 

 

Saturday

 

Wake up!

 

A triplet with 21 minutes of work awaits.

Shoulder Press
Box Jumps/Steps
Ball Slams - 50# ball... 


The bottom and top of Toes to Bar, eloquently displayed by C. and C.!

 

 

Friday

FreAKin' OLy dAY!!!

 

Do your big honkin' fast lift, with form to write home about. There will be progressions/options that you can work on for this movement. Take your time and don't rush your attempts. Most of us should start this today from the high hang and work up to the full lift.

Snatch 1-1-1-1-1-1-1 reps

 

Then go home and get knotted up about what our kids are eating...  In case you started to relax and think the USDA was getting it right, here's their latest, "For example, instead of cheese pizza, students will receive whole wheat cheese pizza." As always, our friends at Micky D's are shoring up their end of the bargain...

 

 

 

 

Thursday

What weight wall ball to use? Use the weight that lets you nail both that perfect squat depth and the target height. Not once, but at least 80 percent of the workout. Pick the right ball in your warm up and keep the standard. You can do it!

 

Five rounds for time of:
12 Wallball shots, ___ pound ball
12 Toes-to-bar

 

 

The food logs are looking great for some of you. It doesn't matter where you're keeping it, just do it (along with your workout log!). You need to get that assessment value that can result in great outcomes like the one documented here.  In his story, Doc Attia gives us a great perspective and real inspiration on acheivable body transformation. The full history is completed with links on the right side of his page under "My Personal Journey".

If you're frustrated or you want to find more local inspiration, look around. Suzie has some incredible numbers to share. Some of you have made great strides. Keep up the good work; you are motivating! 

 

Speaking of motivation, congrats to Will! He got word a couple days ago that he actually took third place at the OC Fairgrounds event a couple weeks back. Great work.

Wednesday

K Star gives some food for thought about observing and working on movement patterns. Which brings up... Raising your hands while in the squat has obvious benefits, depth and a more stable lumbar spine being two of them. It may take a while, but that increased range of motion will come.

 

Today's work:
Run or Row 5K

 

Then a slow lift or some light skill work, and roll and/or stretch it out when you're done!

From the "It Doesn't All Have to Be Wildly Intense" file: check out this WSJ article on stress. Long story short, it relates directly to your training too. Overtraining will set you back too far. Monitor your overall recovery and take that occasional day off when needed!

 

 

Tuesday

New rollers and new bands floating around. Remember, it's the Gumby routine before (shorter, dynamic stretches) and after (sloooow band and roller work).

Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

 

We know you have access to all kinds of Zone or Paleo cooking tips on the web. Whether or not you're into curry, you want to have fun cooking like Nacho as he throws together a little chicken curry. Healthy and funny, great!